WARM UP – MOBILITY
4-5 mins Banded shoulder warmups
–
2 rounds:
5 Hollow rocks + 5 V-ups
5 sec superman hold + 5 superman raises
2 Wall walks – kick to handstand plus hold/shrugs rd.2
5 Scap pull-ups + 5 beat swings
WOD A
E2.5MOM x 4 sets (10 mins)
30-50 Double unders
5-10 Strict HSPU’s
2-5 Bar Muscle-ups
—
-Choose progressions that will allow you to remain UB for at least 3 sets
WOD B
Alt. EMOM x 4 sets of each (16 mins)
1) 7-15 Toes to bar
2) 10/7 Cal bike
3) 7-15 Dips
4) 8-12 Box jump overs
—
-Work for approx. 40 secs max.
ACCESSORY
1) 3 tri-sets:
8-10 DB skull crushers
15-20 Banded sit-ups
20-25 Banded tricep extensions
-Rest 90 secs-
2) Crossover plyo
